Back Exercises

Back Exercises

Barbell

1. Bent-over Row (Underhand): Use an underhand grip to row the barbell toward your lower abdomen, engaging the lats and middle back.

Cable

1. One Arm Bent-over Row: Pull a single cable handle toward your waist in a bent-over position.
2. One Arm Straight Back Seated High Row: Row a single cable handle straight back while seated.
3. Seated Row (Straight Back): Perform rows with a neutral spine to engage the middle back.
4. Seated Wide Grip Row (Straight Back): Use a wide grip to target the upper back and lats.

Dumbbell

1. Bent-over Row: Row dumbbells toward your waist while bent over.
2. Lying Row: Lie face down on a bench and row dumbbells for isolation.

Lever (Plate Loaded)

1. Incline Row (Close Grip): Row while lying on an incline bench, focusing on the lats and middle back.
2. Seated Rows (Narrow Grip, Wide Grip with Low Bar): Use narrow or wide grips to vary muscle activation.
3. Seated Low Row: Pull handles low to emphasize the lats and lower traps.
4. Seated High Row: Pull handles high to focus on the upper back.
5. T-bar Row (Close Grip): Use a T-bar for close grip rows to target the middle back.

Lever (Selectorized)

1. Seated Row (Wide Grip): Wide grip rows for upper back focus.
2. Seated Row without Chest Pad (Straight Back): Perform seated rows without chest support to enhance stability.
3. Underhand Seated Row: Underhand grip rows for lat engagement.

Smith Machine

1. Bent-over Row: Perform rows using the Smith machine for guided stability.

Weighted

1. Inverted Row: Perform bodyweight rows with added weight for intensity.

Body Weight

1. Inverted Row (Feet Elevated, High Bar, On Hips): Modify foot position for varying intensity.

Suspended

1. Inverted Row (One Arm): Row using TRX straps for unilateral focus.
2. Row (One Arm): Perform one-arm rows with suspension for core and back engagement.

Stretch

1. Fixed Bar Stretch: Hang from a bar to stretch the back muscles.
2. Lever Stretch: Use a machine to assist in stretching the back.

Latissimus Dorsi & Teres Major Exercises

Assisted (Machine)

1. Chin-up: Use an assisted machine for chin-ups with controlled form.
2. Pull-up (Open-Centered Bar, Standing): Perform assisted pull-ups with various grips.
3. Parallel Close Grip Pull-up: Use a parallel grip to target the lats.

Barbell

1. Pullover: Lie on a bench and pull the barbell overhead to engage the lats.

Cable

1. Bent-over Pullover: Use a cable for controlled lat pullovers.
2. Close Grip Pulldown: Use a close grip for pulldowns, focusing on the lats.
3. Pulldown (Parallel Grip): Perform pulldowns with a parallel grip for lat isolation.
4. Underhand Pulldown: Underhand grip pulldowns for biceps and lat activation.

Lever (Plate Loaded)

1. Pulldown: Use plate-loaded resistance for pulldowns.
2. Underhand Pulldown: Perform pulldowns with an underhand grip for lats and biceps.

Lever (Selectorized)

1. Close Grip Pulldown: Selectorized machine pulldown with a close grip.
2. Front Pulldown: Perform pulldowns to the front, engaging the lats.
3. Pullover: Use a selectorized machine for controlled lat pullovers.

Weighted

1. Chin-up: Add weight to chin-ups for advanced lat training.
2. Parallel Close Grip Pull-up: Perform pull-ups with weighted assistance or resistance.

Band-Assisted

1. Archer Pull-up: Use a band for assistance during archer-style pull-ups.
2. Chin-up: Use a resistance band to assist chin-ups.
3. Pull-up (Parallel Grip): Use bands for assistance with a parallel grip.

Body Weight

1. Archer Pull-up: Perform alternating arm pull-ups for unilateral strength.
2. Chin-up: Traditional chin-ups for biceps and lats.
3. One Arm Pull-up: Advanced bodyweight pull-ups for extreme lat and biceps strength.

Assisted (Partner)

1. Chin-up: Partner-assisted chin-ups for controlled movements.
2. Pull-up: Partner assistance for traditional pull-ups.

Self-Assisted

1. Chin-up: Use self-assistance to complete chin-ups.
2. Pull-up: Assist yourself by pushing off a surface or using one leg.

Suspension

1. Pull-up (Self-assisted): Perform self-assisted pull-ups using TRX or similar equipment.

Stretch

1. Bar Stretch: Hang from a bar to stretch the lats.
2. Overhead Stretch: Extend arms overhead to stretch the lats and teres major.
3. Supine Lat Stretch: Stretch lats by lying on your back and extending arms.

Trapezius (Upper Fibers) & Levator Scapulae Exercises

Barbell

1. Shrug: Hold a barbell and shrug shoulders upward.
2. Trap Bar Shrug: Use a trap bar for shrugs with a neutral grip.

Cable

1. Shrug: Use cables for resistance-based shrugs.
2. Shrug with Stirrups: Perform shrugs with individual stirrup handles.

Dumbbell

1. Shrug: Perform shrugs holding dumbbells at your sides.

Lever (Plate Loaded)

1. Seated Shrug: Use a plate-loaded machine for seated shrugs.
2. Shrug: Perform shrugs with a plate-loaded machine.

Lever (Selectorized)

1. Shrug: Use a selectorized machine for controlled shrugs.

Sled

1. Gripless Shrug: Use a sled to perform shrugs without gripping weights.

Smith Machine

1. Shrug: Perform shrugs using the Smith machine for guided motion.

Body Weight

1. Inverted Shrug: Hang and perform shrugs using your body weight.

Suspended

1. Inverted Shrug: Use TRX straps to perform inverted shrugs.

Stretch

1. Upper Trapezius Stretch: Stretch the upper traps by tilting the head to the side and pulling gently with your hand.

Training Tips

• Volume: Perform 3–4 sets of 8–12 reps for hypertrophy or 6–8 reps for strength.
• Progression: Gradually increase resistance or reps to ensure consistent gains.
• Stretching: Incorporate stretches after workouts to maintain flexibility and reduce soreness.